Are you taking too much turmeric? Side effects you should know about

Turmeric, often referred to as the “golden spice,” has captured the attention of both the culinary world and the scientific community due to its potential health benefits. This vibrant yellow spice, derived from the rhizome of the Curcuma longa plant, has been a staple in traditional medicine for centuries. One of its primary active compounds, curcumin, stands out for its antioxidant and anti-inflammatory properties, making it an essential part of many health-conscious diets. Here are side effects of turmeric you might not know.

Turmeric, with its key ingredient curcumin, is a health supplement known for its ability to combat oxidative stress and inflammation, addressing the root causes of various health issues. Curcumin takes on metabolic syndrome, a group of health problems like insulin resistance and obesity, by enhancing insulin sensitivity, suppressing fat buildup, and reducing inflammation and oxidative stress. In the battle against chronic joint pain conditions such as osteoarthritis and rheumatoid arthritis, curcumin offers pain relief and overall joint improvement, making it a valuable addition to your wellness journey.

To take the potential health benefits of curcumin, it’s recommended to have turmeric into your daily diet. Curcumin’s benefits are significantly enhanced when it’s consumed with piperine, the primary active component of black pepper as per John Hopkins Medicine. A good dose of curcuminoids is recommended to take 500-2000 milligrams of turmeric per day.

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While turmeric and curcumin are generally safe, it’s crucial to be aware of potential side effects, especially when consumed in large doses or taken as supplements:

1. Upset stomach: High doses of turmeric or curcumin can lead to gastrointestinal discomfort, including upset stomach, acid reflux, and diarrhea.
2. Headaches and dizziness: Some individuals may experience headaches and dizziness when consuming doses of 450 mg or higher of curcumin.
3. Stomach problems: Turmeric might exacerbate stomach issues, such as acid reflux and gallstones.
4. Pregnancy and breastfeeding: Pregnant and breastfeeding women should avoid turmeric supplements, as they may stimulate uterine contractions, potentially leading to complications.

The safety profile of turmeric and its primary bioactive compound, curcumin, is generally considered favorable, with minimal serious side effects, as reported in a research paper published by the US National Library of Medicine. However, it is important to be aware of potential adverse effects, particularly when these substances are consumed in high doses or in the form of supplements. Turmeric naturally contains approximately 2% oxalate, a compound that, at elevated levels, may predispose certain individuals to the formation of kidney stones. Oxalate can crystallize in the kidneys, leading to the development of these painful stones. Another concern arises from the potential adulteration of commercial turmeric powders. Not all products labeled as “turmeric” are pure, and some may contain undisclosed and potentially harmful ingredients. Additionally, some turmeric powders may include questionable food colorants to enhance their visual appeal when diluted with flour. In India, one such food colorant is metanil yellow, also known as acid yellow 36, which is banned in the US and Europe.

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Individuals with certain health conditions or those taking specific medications should exercise caution when considering turmeric supplements. These include people with bleeding disorders, gastrointestinal issues, or a history of kidney stones. It is always advisable to consult a healthcare professional before adding new supplements to your routine, especially if you are pregnant, breastfeeding, or taking medications.